Muscle Building: Improving Muscle Definition in a Week

While it is always best to set out a pre-determined schedule when it comes to muscle building, this is unfortunately, not always the case. Ideally, you should set a reasonable time frame wherein you aim for attainable results. For instance, you set out that in 6 months you should be 10 pounds lighter or perhaps you can decrease your body fat by 10%. Giving yourself a deadline doesn’t only help you stay motivated, but it also provides your body with enough time to healthily achieve the results that you want.

However, the truth is that this isn’t always the case. A swimming party or perhaps a day at the beach always seem to come unexpectedly. Nonetheless, you will still have to be at your best and ensure that those muscles are defined when the time comes to take off your shirt. Therefore, here’s a quick 1-week guide to help you define those muscles in no time.

Day One: the first thing you have to do is to bring up your carbs. Doing so will supply the muscles with the glycogen it needs to bulk up. This is definitely the easiest part of the process as this will only require you to stock up on rice, bread, and other high-in-carbo foods.

Days two to three: on day two, stop carbing up and start eating just veggies and other complex carbohydrates. Schedule an intense workout for this day and take the next day off, or perhaps do a little cardio for day three. Just be sure to get enough protein so as to avoid muscle mass loss.

Day four: this day would involve a good amount of muscle building exercises. You will have to perform workouts that target as much muscle groups throughout the body as possible so you may want to incorporate some shoulder presses, dead lifts, squats, bent-over rows, and bench presses. Here, lifting heavy is the key to keep your strength up.

Day five: on this day, bring your carbo level up again especially around workouts. This will replenish the glycogen levels of your muscles and prepare you for what’s ahead. In terms of training, perform a fair amount of cardio training. Running 5 miles or so should do the trick.

Day six: this day requires one more full-body workout. This time around, increase your reps while also brining down the weight of what you’re pumping. The goal here is to bring out the leanness of the muscles by replacing the glycogen with blood. Also increase your intake of protein and eat carbs just around the workout.

Day before: only perform light cardio on this day. You will still want to maintain a good amount of glycogen as this is what makes the muscle look bigger. However, the muscle building diet here might become a bit difficult as you tend to go hungrier as every hour passes. Drink lots of water to compensate and be sure to steer clear of any sodium.